Valentine’s day WOD 14.2.24 (M)

Valentine’s day WOD

A. Part

14 min AMRAP Row Erg for Cal.

Partner A Row, Partner B Rest

Every 1000/800 m Row completed as a team – 50 Partner med Ball Sit Ups RX 12 kg

2 min REST

B. Part

14 min AMRAP DU/SU

Partner A DU/SU, Partner B Rest

Every 360 reps completed as a team – 400 m Run.

Uper body 1

2×10 2×8 1×6 bench press

4×10 push press

4ss 10 dips+12 Incline dumbell Flys

3ss 10/15 push ups+12 trx tricep extension

3ss 12 weight ghd sit ups +15 reverse snow angels

Lower body FBB

A1. 3 sets of: 1’ Run 15 Goblet Squat 15 Goodmornings

A2. 4 sets of : 10-8-6-6 Barbell Front Squat

A3. 3 Sets of: 8-8 Curtsy Lunges + 15 Swiss Ball hamstring curls

A4. For 5 Rounds : 15 Cal Row 12 Swings 10 Goblet Squat

MIND BODY APP